im 400 lbs and want to lose 150 lbs what to do

Our calorie calculator will tell you how many calories y'all need to swallow each day to maintain your current weight. If you lot would like to lose or gain weight, y'all can also enter an amount of weight you would similar to gain or lose forth with a time period you would like to shift weight in and our estimator volition likewise effigy the caloric consumption needs to reach your goal & maintain your new body weight thereafter.

Regal Metric

Purple Calculator

Metric Figurer

Usage Instructions

Are you looking to maintain your current weight? This figurer volition help you lot determine a daily caloric intake for your current weight, reaching any other weight goal & maintaining weight after reaching a goal.

First input your health details including gender & height. Then choose a daily activeness level from the available pull-downwardly card. Enter how much you'd like to gain or lose and a time period that you lot would like to achieve your goal. If you practice not want to modify your weight and then leave the weight loss setting at 0.

Press Calculate, and you lot'll see estimated calorie requirements for maintaining your current weight, as well as a number for reaching your goal & then maintaining that new goal.

The above should requite a adequately accurate calorie number for reaching your goal, simply to go a most accurate Total Daily Energy Expenditure (TDEE), become your body composition tested and enter your stats in the "body fatty percentage" field.

Delight seek the help of medical & nutritional professionals earlier drastically altering your exercise or nutrition.

SUGAR: The Bitter Truth

Here is the backstory on the post-obit fantastic educational video which explains why sugar is so horrible for your health.

Saccharide & other fast acting carbohydrates spike your claret saccharide level, which in turn leads to your blood sugar level later crashing & thus making you hungry again sooner. No thing how hard you lot work out, information technology is hard to lose body mass if you lot have metabolic syndrome & are resistant to leptin. You can't outrun your fork & information technology is hard to go your fork under command if you are leptin resistant.

500 Calories a Day

Losing a pound requires burning an extra 3,500 calories. Since at that place are 7 days in a week, this would hateful losing a pound a calendar week would require a 500 calorie daily arrears.

How long would I have to ___ to fire 500 calories?

Approximate minutes of exercise needed to burn 500 calories, by personal weight.

The exercise time columns can be sorted from high to low or low to high by clicking on a weight. All times are in minutes. Yous can besides use this estimator to see how many calories you will burn over ten minutes of exercise.

Practise	100 lbs	125 lbs	150 lbs	175 lbs	200 lbs	250 lbs	300 lbs
Aerobics: low bear on	114	91	76	65	57	45	38
Aerobics: high affect	89	71	60	51	45	36	thirty
Aerobics, Step: low affect	89	71	60	51	45	36	thirty
Aerobics, Step: high impact	63	l	42	36	31	25	21
Aerobics: water	156	125	104	89	78	63	52
Bicycling, Stationary: moderate	89	71	lx	51	45	36	30
Bicycling, Stationary: vigorous	sixty	48	xl	34	30	24	20
Excursion Training	78	63	52	45	39	31	26
Rowing, Stationary: moderate	89	71	lx	51	45	36	thirty
Rowing, Stationary: vigorous	74	59	49	42	37	29	25
Ski Machine	66	53	44	38	33	26	22
Stair Stepper	104	83	69	60	52	42	35
Weight Lifting: light	208	167	139	119	104	83	69
Weight Lifting: vigorous	104	83	69	sixty	52	42	35
Basketball game: playing a game	78	63	52	45	39	31	26
Basketball: wheelchair	86	77	64	55	48	38	32
Bicycling: BMX or mountain	74	59	49	42	37	29	25
Bicycling: 12-13.9ph	78	63	52	45	39	31	26
Bicycling: 14-xv.9ph	63	50	42	36	31	25	21
Boxing: sparring	69	56	46	40	35	28	23
Football: competitive	69	56	46	xl	35	28	23
Football: touch or flag	78	63	52	45	39	31	26
Frisbee	208	167	139	119	104	83	69
Golf game: carrying clubs	114	91	76	65	57	45	38
Golf game: using cart	179	143	119	102	99	71	60
Gymnastics	156	125	104	89	78	63	52
Handball	52	42	35	thirty	26	21	17
Hiking: cantankerous-land	104	83	69	60	52	42	35
Horseback Riding	156	125	104	89	78	63	52
Ice Skating	89	71	60	51	45	36	thirty
Martial Arts	63	50	42	36	31	25	21
Racquetball: competitive	63	50	42	36	31	25	21
Racquetball: coincidental	89	71	60	51	45	36	30
Rock Climbing: ascending	57	45	38	32	28	23	nineteen
Rock Climbing: rapelling	78	63	52	45	39	31	26
Rollerblade (inline) Skating	89	171	60	51	45	36	30
Rope Jumping	63	50	42	36	31	25	21
Running: 5ph (12min/mile)	78	63	52	45	39	31	26
Running: five.2ph (xi.5min/mile)	69	56	46	twoscore	35	28	23
Running: 6ph (10min/mile)	63	50	42	36	31	25	21
Running: half-dozen.7ph (9min/mile)	57	45	38	32	28	23	19
Running: 7.5ph (8min/mile)	50	xl	33	29	25	20	17
Running: 8.6ph (7min/mile)	43	34	29	25	22	17	fourteen
Running: 10ph (6min/mile)	38	30	25	22	19	fifteen	13
Running: pushing wheelchair	78	63	52	45	39	31	26
Running: cantankerous-country	69	56	46	twoscore	35	28	23
Skiing: cantankerous-state	78	63	52	45	39	31	26
Skiing: downhill	104	83	69	60	52	42	35
Snow Shoeing	78	63	52	45	39	31	26
Softball: general play	125	100	83	71	63	50	42
Swimming: full general	104	83	69	lx	52	42	35
Tennis: full general	89	71	threescore	51	45	36	thirty
Volleyball: non-competitive	208	167	139	119	104	83	69
Volleyball: competitive	156	125	104	89	78	63	52
Volleyball: embankment	78	63	52	45	39	31	26
Walk: three.5ph (17min/mile)	156	125	104	89	78	63	52
Walk: 4ph (15min/mile)	139	111	93	79	69	56	46
Walk: iv.5ph (13min/mile)	125	100	83	71	63	l	42
Walk/Jog: jog <10min.	104	83	69	60	52	42	35
Water Skiing	104	83	69	60	52	42	35
Water Polo	89	71	60	51	45	36	30
Whitewater: rafting, kayaking	89	71	threescore	51	45	36	30
Exercise	100 lbs	125 lbs	150 lbs	175 lbs	200 lbs	250 lbs	300 lbs

Balancing Your Calorie Intake to Maintain a Healthy Weight

- Guide Authored by Corin B. Arenas, published on September 11, 2019

Maintaining the correct weight can be a challenge equally you age. As people grow old, their metabolism slows downward, making it easier to gain extra pounds.[1] The added weight even affects self-esteem, making people more than sluggish and sedentary.

Over time, if you don't manage excess pounds, you might become overweight. The National Institutes of Health (NIH) states that obesity increases the risk of medical problems, such equally coronary eye illness, type 2 diabetes, cancer, and respiratory illness.[2]

To manage your weight, information technology's of import to balance your calorie intake. Read on to find out how yous can achieve this goal.

What are calories?

The energy your body absorbs from nutrients in food is measured in calories. We utilise this free energy to fuel bodily functions. Whenever nosotros drink and eat food, we take energy in. When we move or perform circuitous activities, we burn calories, expending energy out.

What happens when calories are not burned? They are stored as fat in the body for later utilise.[3]

Why is it Important to Rest Calorie Intake?

While many factors affect weight, balancing calorie intake from food can help yous lose pounds or maintain a healthy weight.

Co-ordinate to the National Heart, Lung and Blood Institute (NHLBI), hither'south how calorie or free energy residuum works [4]:

Number of Calories	Effect	Implications
The same amount of calories IN and same corporeality OUT	Weight stays the same = energy balance	Retain the energy balance = maintain your ideal weight
More calories IN and less calories OUT	Weight proceeds	People who are not active tend gain more weight.
More calories OUT and less calories IN	Weight loss	People who are more active tend to lose weight.

Free energy in and out do not necessarily need to residuum daily. Balancing happens over time, which helps people maintain a healthy weight.

Notwithstanding, for example, if you add together 200 calories to your nutrition and continuously eat this way for months, you volition surely gain weight.

What'southward the right number of calories?

Information technology depends on your age, amount of physical activeness, and whether you lot're male or female. Refer to this Estimated Calorie Requirement Chart from the Part of Disease Prevention and Health Promotion (ODHP).[5]

Males

Historic period	Sedentary	Moderately agile	Active
18	2,400	ii,800	3,200
19-20	2,600	2,800	3,000
21-25	2,400	ii,800	3,000
26-30	2,400	2,600	3,000
31-35	2,400	2,600	3,000
36-xl	ii,400	ii,600	2,800
41-45	2,200	2,600	2,800
46-fifty	two,200	2,400	2,800
51-55	2,200	2,400	2,800
56-60	2,200	two,400	2,600
61-65	two,000	two,400	two,600

Females

Age	Sedentary	Moderately active	Active
eighteen	1,800	2,000	two,400
nineteen-20	2,000	ii,200	2,400
21-25	2,000	2,200	2,400
26-30	1,800	2,000	ii,400
31-35	i,800	two,000	2,200
36-40	1,800	2,000	2,200
41-45	i,800	2,000	2,200
46-50	1,800	2,000	2,200
51-55	1,600	1,800	2,200
56-threescore	1,600	i,800	2,200
61-65	one,600	one,800	2,000
66-70	1,600	i,800	two,000

Calorie Counting: Effective or a Myth?

Co-ordinate to Healthline, counting calories is a time-tested style to lose weight.[6]

The body needs a calorie deficit to lose pounds. When the calories from food are not enough to fuel the torso, it draws energy from stored fatty.

Though some researchers claim a calorie deficit is not needed for weight loss, most of those studies lack proper research parameters. Healthline highlights three major reasons why such studies had poor models:

1. Subjects are bad at estimating what they eat.
2. Low-carb diets are college in protein and fatty.
3. The studies usually measured weight loss instead of fat loss.

To settle the discussion, researchers reviewed experiments which controlled these three factors to come up with conclusive results.

Based on findings, studies consistently testify that weight loss is a outcome of taking in fewer calories than what is expended. This is regardless of whether the arrears comes from eating less carbs, fat or protein.[7, 8]

Accept note: Not all calories are created equal. In terms of nutrition, 100 calories from a chocolate bar is not the same as 100 calories from fresh fish. While you still need fewer calories to lose weight, when information technology comes to your health, it'due south all-time to eat more nutritious food.

In the past, people counted calories by logging into food journals. They read 'Nutrition Facts' and stay abroad from food products that don't have ingredients in the label. This takes a lot of effort and commitment. Just today, people can rails their diet using online apps that automatically estimate calories for all types of nutrient. This makes it easier to know if y'all're striking your daily calorie goal.

How to Determine If You Have a Healthy Weight

The Centers for Disease Prevention and Control (CDC) recommends 2 methods to assess your weight [ix]:

• Trunk Mass Index (BMI)
• Waist Circumference

BMI is basically a person's weight (kg) divided past the foursquare of their height (thou^two).

BMI = kg / m^2

Loftier BMI indicates loftier torso fatty for most men and women, except for athletes with high BMI due to dense muscle mass. The BMI Index below indicates whether a person is salubrious or overweight.

• If BMI is less than 18.5 – Underweight
• If BMI is between 18.5-24.ix – Healthy Weight
• If BMI is between 25-29.9 – Overweight
• If BMI is xxx or more – Obese

To get your BMI, y'all can use this calculator.

Is your BMI right for your peak? Refer to this adult BMI chart from the NHLBI.

Height	BMI xix-24 Good for you Weight (in lbs.)	BMI 25-29 Overweight (lbs.)	BMI 30-35 Obese (in lbs.)
4'10"	91-115	119-138	143-167
4'eleven"	94-119	124-143	148-173
5′	97-123	128-148	153-179
5'i″	100-127	132-153	158-185
v'ii″	104-131	136-158	164-191
v'3″	107-135	141-163	169-197
5'4″	110-140	145-169	174-204
five'5″	114-144	150-174	180-210
5'6″	118-148	155-179	186-216
v'7″	121-153	159-185	191-223
5'8″	125-158	164-190	197-230
v'9″	128-162	169-196	203-236
5'10"	132-167	174-202	209-243
5'11"	136-172	173-208	215-250
six′	140-177	184-213	221-258
half-dozen'i″	144-182	189-219	227-265
6'2″	148-186	194-225	233-272
vi'3″	152-192	200-232	240-279

If you lot're overweight, BMI tells yous how much y'all need to lose. Even if you don't pack equally much pounds, information technology can indicate that you lot're about to if you gain a petty more than weight.

Next, waist circumference indicates whether you take loftier chances of developing obesity-related conditions. After calculating your BMI, information technology's a good screening tool to assess excessive intestinal fat.

You accept greater risk of having obesity-related bug if:

• Y'all're male with a waist circumference of over forty inches
• Yous're female with a waist circumference of over 35 inches

Take annotation: This method is intended for adult men and women, not for adolescents.

What's a safety weight loss charge per unit?

NHLBI states that it's safe to lose one to two lbs. of weight per week.[10] That's 4 to 8 lbs. a month. If yous aim to lose 5% to x% of your current weight within 6 months, it volition help reduce your gamble of centre disease and other chronic ailments.

How large should your calorie deficit be for weight loss? If you're obese, the NHLBI states you must aim to reduce intake (or increase the amount y'all burn down) by 500 calories or more each day.

Nonetheless, it's best to consult your doctor or nutritionist. People have different body types, and what is generally recommended may not always work for everyone. Your health provider should appraise your status thoroughly to pattern a safe and effective diet program.

The Best Strategies to Swallow Fewer Calories

According to WebMD director of nutrition Kathleen K. Zelman, the key to consuming fewer calories is to select foods that are depression in energy density.[11]

Free energy density is the amount of calories in a portion of food. Choosing low free energy density meals allow yous to eat a bit more than and feel full longer. This helps prevent y'all from snacking on calorie-rich snacks in between meals.

What foods are depression in free energy density? These include fruits and vegetables that are high in fiber and water content. Hither's an example that shows how much more y'all tin eat if you consume a low energy density snack.

Snack, 100 calories

Food	Grapes	Raisins
Book	2 Cups	¼ Cup
Calories	100	100

For 100 calories, eating 2 cups of grapes is more satisfying than eating only 1/4 cup of raisins. Therefore, replacing loftier calorie foods with greens, protein and fruits can assist manage weight and hunger pangs. High cobweb foods aid in suppressing hunger, while calorie-dumbo foods tend to make people crave more than food.

Is skipping meals a good idea? This is generally not recommended, according to the National Health Services (NHS).[12] Skipping meals tin can make yous feel tired, making y'all more probable to overeat during your next meal.

Here are other constructive means to cut calories:

• Don't Drink Sweetened Beverages – Sodas, juices, and practically any processed beverage is packed with calories. A study also suggests sweetened drinks can increase a person's hunger later on.[xiii] Drink water instead.
• Beverage Water Before Meals – Water keeps y'all from having hunger pangs. A study institute that drinking ii cups of h2o (500 ml) before eating can lower calorie intake by upward to thirteen%.[xiv]
• Avert Adding Sauce or Dressing – Condiments like mayonnaise or catsup tin hands add more calories to a meal. A tablespoon of mayonnaise packs 57 calories.
• Watch Your Portion Size – People tend to overeat when surrounded by large amounts of food. Go smaller food portions and make utilize of smaller plates. You'll likely go bottom food than you unremarkably would.
• Consume Meals Slowly – Taking your time to chew your food can help you feel full longer. According to Harvard Health, if yous eat too chop-chop, your encephalon may non take enough time to process signals that produce a feeling of satiety.[fifteen]
• Add Protein to Your Meals – Poly peptide helps keep y'all feel total compared to other nutrients. Inquiry shows it requires more energy to be digested, compared to fat which requires the least.[sixteen] A steady diet of vegetables and fruits with protein can assistance go along off the pounds.

The Best and Worst Foods for Weight Loss

The all-time foods can make you feel full for an extended period of fourth dimension. These are low in calories, high in nutrition content, and packed with fiber or protein. The worst foods, on the other hand, are calorie-rich, high in fat, salty, and packed with sugar.

Beneath are some of the best and worst foods for losing weight.

All-time Food to Lose Weight	Worst Food to Lose Weight
Eggs	Processed Foods
Fish	Doughnuts
Lean Meat	Pizza
Berries	Sweet Cereals
Greek Yogurt	Flavored Yogurt
Quinoa	Candy Bars
Oatmeal	White Rice
Avocados	White Staff of life
Apples	Ice Cream
Pickles (fermented food)	Instant Oatmeal
Almonds / Walnuts	Watermelons (loftier in saccharide)
Chili Peppers	Candy-coated Dried Fruits
Spinach	French Fries
Cruciferous Vegetables (broccoli, cauliflower, etc.)	Potato Chips
	Fried Food
	Cheese

High-Calorie Foods and Blood Sugar Levels

Nigh calorie-rich foods are loaded with carbohydrates, a macronutrient that turns into glucose. It's used by our body as an energy source. The right glucose levels fuel our cells and organs with energy.

However, if nosotros consume too much carbohydrates, blood sugar levels rising. This increase in glucose is known as hyperglycemia.

To maintain glucose levels within a normal range, the trunk produces insulin. This hormone instructs cells to store glucose to lower blood sugar levels.

If you have insulin resistance, your body cannot regulate glucose levels, which can lead to type 2 diabetes. On the other mitt, if your body produces very little or no insulin at all, you likely accept blazon 1 diabetes.

High Glucose Wellness Risks

Very high glucose levels spell all kinds of health problems, such every bit high blood pressure and impairment to blood vessels. You lot're likewise prone to chronic ailments such heart attack, kidney failure, and middle problems.[17] It'southward also harder to lose weight because your trunk is used to burning glucose instead of stored fat.

To avoid these medical issues, lessen your intake of calorie-rich, high-carb foods.

Keep a Healthy Weight for a Fit Torso

Being mindful of your calorie intake is crucial for maintaining the right weight and losing excess pounds. Adopting a healthy diet can be a challenge at showtime, but don't worry. Uncomplicated lifestyle and diet changes have a huge touch on in the long run.

Apart from choosing more nutritious foods, it'south also important to keep yourself physically agile. Remember, the more than calories y'all burn, the more likely you lot'll shed those extra pounds.

About the Writer

Working as a wellness writer since 2016, Corin is interested in longevity enquiry and how to improve the quality of man life. She holds a Master'due south degree in Creative Writing from the University of the Philippines, one of the acme academic institutions in the world, and a Bachelor's in Communication Arts from Miriam Higher. Her other feature articles can exist read on Inquirer.net and Manileno.com.

References

1. https://www.healthline.com/nutrition/metabolism-and-age
2. https://www.nhlbi.nih.gov/sites/default/files/media/docs/obesity-evidence-review.pdf
3. https://www.healthline.com/nutrition/calories-in-a-pound-of-fatty
4. https://www.nhlbi.nih.gov/health/educational/wecan/salubrious-weight-basics/balance.htm
5. https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/
6. https://www.healthline.com/nutrition/does-calorie-counting-work
7. https://www.ncbi.nlm.nih.gov/pubmed/15113737
8. https://www.ncbi.nlm.nih.gov/pubmed/15867892
9. https://www.cdc.gov/healthyweight/assessing/index.html
10. https://www.nhlbi.nih.gov/files/docs/public/heart/healthy_wt_atglance.pdf
11. https://www.webmd.com/nutrition/obesity/features/more than-nutrient-fewer-calories#ane
12. https://www.nhs.uk/live-well/healthy-weight/ten-weight-loss-myths/
13. https://www.ncbi.nlm.nih.gov/pubmed/26606887
14. https://www.ncbi.nlm.nih.gov/pubmed/18589036
15. https://www.health.harvard.edu/weblog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
17. https://world wide web.medicalnewstoday.com/articles/317483.php

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